W.O.D.: G T/TT Day 2 Week 9

Sunday, November 04, 2012 • EnduranceG, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 15M @ 85% of 15M TT pace

Run (SUN):10k TT

Row (SUN): 2-4 x 2k @ 90% of 2k TT pace, 5:00-10:00 rest between, hold efforts within 1:00-2:00

Ruck (SUN): 15M TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT or Off): 800m TT

Bike (SAT followed by Run LI): 15M @ 85% of 15M TT pace

Run (SUN or LI): 10k TT


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Scaling Run Workouts

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (11)

Scott Harres
on Saturday, November 03, 2012 at 07:49 pm
I feel like I'm a relatively intelligent human being, but, I don't post as often as I used to on here because the reCaptcha is like ridiculously tough. Very frustrating. Like I said, maybe I'm just....OK to be honest I have 20/20 vision.
Vicki Kenney
on Sunday, November 04, 2012 at 06:16 am
How do I submit a photo?
on Sunday, November 04, 2012 at 06:21 am
Vicki-- Send it to info@crossfitendurance.com, include info about the photo if it is from a race include the race name and link to results, names etc. Anything would be helpful for the caption.
Brad Williams
on Sunday, November 04, 2012 at 06:26 am
11/4/12 WOD
Tempo bike ride this morning. 45 minutes for the 15 miles on the trainer. 4 x 5min/4 rec. intervals after. That was hard.

Gonna be smashing the hammys, glutes, hip, and quads out today not.
on Sunday, November 04, 2012 at 10:55 am
I don't know what happened today. I only made it 3.6k and completely gassed. I mean, out of the bottom, leg stop working, hit a wall gassed. It took 28 min which was slower than my 5k pace. I wish I knew what happened. Sleep, diet or a combo of both? I think I need to slow down (as if I need to do that considering I run like a turtle) and add more intervals in my run training. Instead of doing 3 or 4 at 2:00, do all of the intervals and slow down so I can get the miles in. I'm frustrated I did so bad today as hard as I've been working.
on Sunday, November 04, 2012 at 03:28 pm
Jack-- It probably is a combination of the 2. What have your workout performances been like? When was your last complete rest day? Sounds like you need more rest not more miles. Technique, intensity, then volume.
on Sunday, November 04, 2012 at 04:28 pm
RE: Run
I took three days off last week. My workouts have been good. I almost hit 5 rounds on yesterdays WOD and I was going all out all 7 minutes as hard as I could go with no problem. Then today just fell apart.The run felt great the first 1.5 miles, then my legs started burning really bad, my form started coming apart and it went down hill after that. Maybe I started out at way to fast a pace for my fitness level and that distance? Is there any way for me to post a video so maybe you all can see if I'm doing something wrong? I feel like a waste a lot of energy in my running.
on Sunday, November 04, 2012 at 04:42 pm
Jack-- It sounds like you found your answer. You were not completely recovered to go at the intensity level you went out in for the distance of the run. Your technique began to break down because you were gassed. You could post it on the CFE facebook or post a link in the comment section.
on Sunday, November 04, 2012 at 05:54 pm
Day 53
Run (Rx): 46:10 <-- PR
Alan Pamayo
on Sunday, November 04, 2012 at 07:04 pm
Endurance Run
Run 10k
on Monday, November 05, 2012 at 06:41 am
CFE: 5K TT on the beach 25:00
Comments are closed for this post.